Safe heart rates during exercise

What heart rate should you have when exercising, and how can you keep track of it? Safe heart rates during exercise

Find out your average resting and maximum heart rate for your age and how exercise intensity and other factors affect your heart rate. Our simple chart will help you stay in the target training zone, whether you want to lose weight or maximize your training.

Heart rate in the target zone

When exercising, do you do too much or not enough? There’s an easy way to know it: Your target heart rate helps you get the most out of every step, turn and squat. Even if you are not a training rat or elite athlete, knowing your heart rate (or heart rate) can help you track your health and fitness level.

What is a resting heart rate?

What is a resting heart rate? Your resting heart rate is heartbeats per minute when you are at rest. You can check it is in the morning after you have had a good night’s sleep before getting out of bed.

Resting heart rate by age

The expected heart rate (adults) is between 60 and 100 heartbeats per minute (bpm), and the lower, the better resting heart rate. The frequency can be affected by stress, anxiety, hormones, medications, and how physically active you are.

Maximum heart rate by age

Your target and maximum heart rate are about 220 minus your age.

You find your target heart rate in the age category closest to yours. Target heart rate during moderate-intensity activities is about 50-70% of maximum heart rate, while it is about 70-85% of maximum during vigorous physical exercise.

The numbers are averages, so use them as a general guide.

AgeTarget HR Zone 50-85%Average Maximum Heart Rate, 100%
20 years100-170 beats per minute (bpm)200 bpm
30 years95-162 bpm190 bpm
35 years93-157 bpm185 bpm
40 years90-153 bpm180 bpm
45 years88-149 bpm175 bpm
50 years85-145 bpm170 bpm
55 years83-140 bpm165 bpm
60 years80-136 bpm160 bpm
65 years78-132 bpm155 bpm
70 years75-128 bpm150 bpm

Related articles:

Max heart rate for running

What are my heart rate zones?


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